fbpx Skip to main content

Pop Tarts

Testimonies of the Day

PCOS TESTIMONY: Yes, this lifestyle is great for getting pregnant, helping with PCOS and much more! “Hello, I had recently purchased one of your meal-plans, my goal being to get pregnant (I have pco-syndrome) because of my work schedule (anesthesiologist, on-call nights, etc) it was a little tough to completely adhere to the keto-diet. But I managed to cut my carbs to about 50-80 grams/day and I left out all gluten and about 60-70% of my calories were fat-based (good fats) even though i was eating at least 2500 kcal a day (weight loss not being my goal) I lost 5 pounds within a week (I am 5 feet 9 inches and now weigh 130 pounds). I lost my food cravings and feel a nice satiety most of the day, and no more issues with gas or bloating and I am pregnant! Only 3 weeks into changing my diet.

Thank you so much for your advice. sincerely,  Serife from Frankfurt, Germany”

Phone Client Testimony: “Hello Maria! I wanted to let you know that I am still eating the Maria Way! Yesterday I hit a big milestone, I had to buy new pants because the pants that I had in the attic were too small (and they were the pants that I haven’t been able to wear since 2011). In August 2013 I was a size 20 and today I am a size 12! Still a ways to go until I hit my goal of a healthy BMI but on my way. I have been telling everyone I know about you and your work because it has changed my life and my husband’s life! Combined we have lost almost 100 pounds!! Thank you for all you do and for giving us the tools we need to be healthy and happy.” – Shauna

To get fast results, click HERE for easy to follow keto-adapted meals.

Pop Tart


Many fruits, veggies and other crops in the US are sprayed with cryolite which is a pesticide that contains a Pop Tarthigh amount of energy-zapping fluoride. Today, Americans consume 4 times the amount of fluoride that we did in 1940 which was when it was added to drinking water to prevent cavities. It is found in many commercial products like soup, soda and many other foods like black tea. Even the Center for Disease Control (CDC) has expressed concern that over 200 million Americans are exposed to extreme levels of fluoride. All of this is wreaking havoc on our thyroid.

Read more about this in my new book Keto-Adapted.

If you would like to help out a small family, rather than large business, I am happy to announce that you can now get my books as a high quality ebook that works on any platform. Plus, most of the profits don’t go to Amazon or apple! Click HERE or select “My Books” above to get your copy now!

Click HERE to get a limited edition of the Hard Cover.

Click HERE to get a soft cover.

Thank you all for your love and support!

Pop Tart

“Healthified” Poptart Recipe:
1/2 cup vanilla egg white or whey protein
3/4 cup blanched almond flour
1/4 tsp baking soda
1/4 tsp Celtic sea salt
1/4 cup butter or coconut oil
3 TBS Swerve (or a few drops of stevia)
2-3 TBS water(just enough to hold dough together)
2 eggs (for egg wash)

Pop Tart


9 TBS Homemade “Healthified” Nutella
9 TBS Homemade Nut Butter (I suggest Pecan or Macadamia nut butter! YUM!) (recipes for Pecan Butter, Macadamia Nut Butter and Almond Butter can be found in my cookbook: The Art of Eating Healthy).
9 TBS “Healthified” Jelly (click HERE to find recipe)


1 tsp cherry/vanilla/almond extract or other like apple extract
1/2 cup coconut oil
1/2 cup confectioners Swerve (or powdered erythritol and 1/2 tsp stevia glycerite)

Preheat the oven to 350 degrees F (200 degrees C). In a medium bowl, stir together the whey, almond flour, baking soda and salt. Cut in the butter using a pastry blender or your fingers until the butter lumps are smaller than peas. Stir in the almond milk (or water) and sweetener to form a stiff dough.

On parchment paper, place 10 balls of dough a few inches apart. Shape with hands into rectangle shapes (size of a PopTart).

Beat the egg and brush it over the entire surface of the rectangles. Even the “insides” of the tart; the egg is to help glue the lid on. Place a heaping tablespoon of filling into the center of each rectangle, keeping a bare 1/2-inch perimeter around it. Place a second rectangle of dough atop the first, using your fingertips to press firmly around the pocket of filling, sealing the dough well on all sides. Press the tines of a fork all around the edge of the rectangle. Repeat with remaining tarts.

Gently place the tarts on a lightly greased or parchment-lined baking sheet. Prick the top of each tart multiple times with a fork; you want to make sure steam can escape, or the tarts will become fluffy pillows instead of flat toaster pastries (my mistake number 1). Bake for 10-12 minutes in the preheated oven, until edges are lightly browned. Cool in oven to crisp up. While it bakes, prepare the glaze. In a medium sized bowl, place the 1/2 cup coconut oil (warm it until melted), extract and confectioners Swerve and mix well. Set aside to cool a bit. Spread over Pop Tarts. Makes 5 servings.

Pop Tart Minis: These are tough, but SO cute! This recipe will make a batch of 16 2 1/4″ x 3″ rectangles.

Kellog’s Pop Tart = 200 calories, 5g fat, 2g protein, 37g carbs, 1g fiber (36g effective carbs)
Healthified Pop Tart = 206 calories, 18g fat, 7.3g protein, 3.8g carbs, 1.8g fiber (2g effective carbs)

Pop Tart

Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Nice! Glad to see a PopTart that’s really healthy, as opposed to one of those “nutritious junk” products like Nature’s Path.

  • Anonymous says:

    Thank you! I have four kids who have not had pop tarts in years due to us eating healthier. They will be very excited once I make these 🙂

  • Whitvia says:

    just found your blog and I am in love.

  • Thanks so much! You totally made my day!

  • fourstubbs says:

    You’ve out done yourself, Maria… thank you for helping me stay healthy!! (and happy too.)

  • Thanks! Let me know if you try them;)

  • Athens says:

    I’ve been trying your recipes and I love them! Out of all of your books which would you recommend? Thanks!
    Melissa Borrack

  • Thanks Melissa! I recommend Secrets to a Healthy Metabolism…lots of info plus recipes!

  • Athens says:

    ps- good luck on the adoption journey. Our youngest is adopted from Vietnam. It was an intense emotional experience and we have such an amazing daughter. 🙂

  • Thank you. It is definitely a long and hard journey but also a very rewarding one too! 🙂

  • Anonymous says:

    I seem to be struggling with the sizing. Not alot of dough. Dough softened up quickly. Any suggestions for making the rectangles and moving them…Firming up in fridge? adding more flour? would that dry it out?

  • Make sure to only add a tiny amount of water. Just enough to hold the dough together… That should help.

    Happy Baking!

  • Anonymous says:

    I know I’m late to comment on this, but I’ve just made these a few times and I LOVE them. My wife goes nuts for them. Anyone tried freezing these after cooking?

  • Julia says:

    Maria, I’ve made these pop tarts several times and my son absolutely loves them! The dough can be a little tricky to work with but I’ve got it down to a science now! My little one loves these before school and he has no idea how good they actually are for him. He’s happy and attentive during school and the teacher has told me so!

  • Thank you SO much Julia! This makes me very happy!

    What an awesome mom for keeping your kids so healthy!!!

  • Anonymous says:

    Regarding the comment above about freezing these, would you suggest baking and then freezing, or can they be frozen “raw” and baked later? Thanks:-)

  • Stacy says:

    LOVE these. I made some with the jelly for my son and for everyone else … 1/2 of a square of a chocoperfection bar. Devine. A little bit of work, but definitely worth it. This will be part of our breakfast repertoire for certain.

  • Anonymous says:

    Maria, could I possibly substitute coconut four for the almond flour?

  • Anonymous says:

    Hi I was wondering what the vanilla egg whites were. Sorry this may be a stupid question.

  • Eva says:

    Do you have a protein count for the healthified version? I’m wondering if there’s enough protein in one “pop tart” to be a stand alone breakfast on rushed schoolday mornings.

  • Eva says:

    Haha, I sound like I know how much protein my kids should eat at breakfast! My kids range in age from 11 months to 8 years. Is it an easy answer about how much protein a kid should get in each meal (ages 2 years and up)? I also always wonder about serving size–is there a rule of thumb to gauge a kid-sized serving based on a serving size intended for an adult? I have your kids cookbook (in case there’s anything in there) but I’m still working through it. Thanks!

    • cemmerich says:

      A good rule of thumb is about 0.5 times their wight in grams. So if they weight 75 pounds, that is 37.5g of protein a day. To account for overweight or obese people, I use 0.5 to 0.7 times their lean body mass. 🙂 As for portion size, I haven’t really worried about that with our boys. The get 3 great meals where they pretty eat until full and that is it. They don’t snack. Eating lots of healthy fats (and none of the sugars that cause cravings) they get enough calories from the 3 meals and don’t get hungry in between. 🙂

  • Kim says:

    Maria- do you have a frosting we could put on here that would stnad up to the toaster to reheat? Thanks.

  • Fernanda says:

    Do you have a frosting recipe that you recommend for these???

  • Aubrey says:

    I don’t have any Jay Robbs protein powder on hand. Do you think it would work okay with out it? I do have another protein powder, just not the particular one you use. Its a mixture of whey and egg white.

  • Belenda says:

    I’m wondering if you have suggestions to imitate the Cinnamon filling Pop Tart? Butter mixed with cinnamon and sugar substitute will melt, right? Maybe xanthan gum in the mix or gelatin? Crap – obviously, I have NO idea how to make a cinnamon filling. Anyone has suggestions?

  • Sara says:

    Looks fantastic! Currently I only have individual packets of Jay Robb vanilla protein…would you happen to know how many scoops would equal 1/2 cup? Or know the weight of a 1/2 cup? I think one scoop = 30 grams. Thanks!!

  • Destiny says:

    What do you mean “cool in oven to crisp up?” Turn oven off and then leave them in there? Thanks 🙂 Making now!

  • Samantha says:

    Does the nutrition above include any filling or is that just the pastry? Also.. I’m thinking of filling with your custard and making Bavarian style- think that would work?

  • Amanda says:

    These look fantastic! The recipe mentions 1/2 cup of brewed tea for the glaze, but I’m not seeing that in the ingredient list. Am I missing something? Thanks!

  • lucia says:

    any nut free alternative for the almond flour in this recipe you think that would work?


  • Kim says:

    How can I tweak these to make a chocolate version? I am not sure how much cocoa powder to add in the flour and how to adjust the rest. I’m not sure if using chocolate egg/whey protein powder would be enough. I want to get my daughter to try these instead of the chocolate pop tarts my husband buys – sigh.

  • Grace says:

    I was wondering if I could substitute jay’s protein for anything else like flour?

  • Annie says:

    I wonder (for the pop tarts) if it’s possible to use maple syrup instead of stevia or other “sweeteners”?

  • Karen says:

    How long will these last and about how many does the recipe make?

    • Maria Emmerich says:

      I would keep in the fridge for a couple weeks. It makes 5 servings. 😉

      • Karen says:

        im a little confused. You refer to the vanilla egg white protein powder. But, later in the directions, you say to beat the egg. Eggs aren’t mentioned in the ingredients. Are you meaning the protein powder? Also, I clicked on the protein powder to see where to buy it and your page was unavailable . Thanks in advance for clarifying for me.

  • Karen says:

    Also the glaze mentions mixing swerve , coconut oil in hot tea, but you said hot tea was a typo, so do we heat it up?

  • Erica says:

    I’m having a hard time with these :(. My dough made very small tarts like maybe the size of my palm at best and they just cracked when placed over the jelly filling. I only used a tbsp of water instead of the 2-3 called for. Not sure what I’m doing wrong. They look like little disasters lol

  • Linda says:

    I made these with your jelly (which is wonderful) and the jelly leaked out all over my oven and set off the fire alarm. There was nothing left inside. Can’t think of anything I did wrong. Any thoughts? What happened when you used that jelly recipe?

  • Erica says:

    Mine did the same thing. It still tasted good as it firmed up once it cooled but it was liquid all over. Thinking of maybe a cinnamon cream cheese filling. Need something that won’t turn to liquid during baking.

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Free Email Updates

Don't miss any of our free content or sales!

We respect your privacy. We never share your information with anyone.